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Thursday, September 14th, 2023 WOD

This Week's Programming

  • Fri: Pull-ups and more


KSCF Notes




WOD


"Alba-Burner"


Complete for Time

Buy-in: 600m Run

21-15-9

Burpees to 6" Target

V-Ups

Cash-Out: 400m Run



Strength


Complete 4 GIANT Sets


I) Ipsilateral Bulgarian Split Squat: 8/leg

II) Ab Wheel: 6-8

III) DB Bent Over Reverse Flyes: 10-12

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